Four & A Quarter

Went to the 5:30 class.

Warm-up

  • 20 PVC Good Mornings
  • 20 Walking Lunges
  • Bear Crawl
  • Jump Rope
  • 2×10 GHD Heel Drives

Strength – Deadlift

  • 5×45#
  • 5×155
  • 5×245
  • 5×295
  • 5×335
  • 5×365
  • 5×395
  • 5×425

Hit my goal for the day. That is the highest I have recorded for a set of 5 since using Beyond the Whiteboard. I found a 5×435 in my logs that I did over 2 years ago. It was shortly after I pulled my lifetime max of 515.

Conditioning

5 Rounds

  • 8 Power Cleans (155#)
  • 30 Double Unders
  • 30s Plank

I did two sets of 4 touch-n-go every round on my cleans. Tripped on dubs once in the 3rd round after 18. Did planks on my hands. Finished in 7:40. Felt really good.

Tabatas

  • 8 rounds of Wall Balls (20#)
  • 1:00 Rest
  • 8 Rounds of Ball Slams (30#)

I got 10 wall balls every round. Slacked off on the ball slams because my shoulders were smoked! Did 7 sets of 7 and finished with an 8.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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